Alexandersmap

    Category: food

    • Pulling Dietary Levers

      “I guess I just encourage people to be much more attuned to all of the tools, right? So caloric restriction, dietary restriction, time restriction, right? You’ve probably heard me go on and on about my framework, the three levers; always pull one, sometimes pull two, occasionally pull three, never pull none.

      So time restriction… restricting when you eat, but otherwise not restricting how much or what. Dietary restriction is restricting some of the content in what you eat. So not eating carbs, not eating wheat, not eating meat… not eating sugar. Those are all forms of dietary restriction. And then caloric restriction is restricting the amount.

      And so if you are never pulling one of those levers, which means you are eating anything you want, any time, how much, whatever, that’s called the Standard American Diet (SAD)…. We’ve been running a very good natural experiment on that for the last fifty years and the data are in. So it turns out that less than… 10% of the population are genetically robust enough to tolerate the SAD… But for the rest of us the 90% of us schmucks… the SAD is lethal. And so you’ve got to come up with a way to escape the gravitational pull of the SAD.” – Dr. Peter Attia, on The Tim Ferriss Show

      We all know this at a certain level, don’t we? We’ve all seen what the standard American diet does to those who eat it. But escaping the gravitational pull of it is the trick. What I love about this statement by Attia is how he lays it all out there, simplifying it to three basic levers. Always pull at least one, sometimes two or all three. And never none.

      Chart your food consumption over the last week and ask yourself, how many days did I pull none of the levers? For most of us, it’s most days. Notice there’s nothing in here about exercise either. We tend to think that exercising cancels out the crap we eat. That might help burn off the calories, but doesn’t account for whatever that crap is doing to your body as it circulates through your system.

      When it comes to things like diet I like simplicity. Doing a no carb diet is a pain in the ass when you travel a lot, so maybe you don’t pull that particular lever and opt for intermittent fasting or limiting the number of calories you consume that day is the better way. Pull one to three levers in a day and see how it transforms your body over time. With discipline and work we might just reach escape velocity. Pull a couple of levers and get in at least an hour of moving to drop the SAD from your days. I’m happy just thinking about that.

    • Living Ratios

      “The secret to living well and longer is: eat half, walk double, laugh triple and love without measure.” -Tibetan Proverb

      “We’ve become conditioned to breathe too much, just as we’ve been conditioned to eat too much. With some effort and training, however, breathing less can become an unconscious habit.” – James Nestor, Breath

      My three taco dinner informed. Overindulgence in meals, especially dinner, leaves us sluggish. I literally felt like a slug lying in bed trying to get to sleep with a full stomach. Who needs that? My reaction was to eat less the next day. I skipped two meals, breakfast and lunch, and ate moderately at dinner the next night.

      Like many people, I’ve wrestled with consistently applying the commonly accepted ratios for a better life: Spend less, save more. Eat less, exercise more. Awake 16 hours, asleep for 8. The logic is easy to grasp for each principle, if hard to execute without discipline. Still, we all agree that these are ratios to aspire to. But breathe less? It seems counterintuitive. Until you consider resting heart rate:

      “Mammals with the lowest resting heart rates live the longest. And it’s no coincidence that these are consistently the same mammals that breathe the slowest. The only way to retain a slow resting heart rate is with slow breaths.” – James Nestor, Breath

      We all have the opportunity to fully embrace change in our lives. To (cue the buzzword) pivot towards something more sustainable. Training the mind and body to accept the natural order of things. And with this in mind I’m working on my ratios. Portion control, if you will, for the core life functions of eating, exercise, rest, breathing, laughter, learning and interactions with others.

      Control is an important modifier here. Not jumping into reckless exercise that creates injury, nor eliminating things from your life that are essential. Living well is not an all or nothing affair, it’s structuring your life around foundational behaviors. We won’t live forever, but we can live better, healthier and more (cue the next buzzword) vibrant lives, and hopefully for a bit longer than the norm.

      I know preaching about exercise and fitness principles and dropping a couple of buzzwords into a blog post don’t create meaningful change. Consistent action applied over time creates meaningful change. But all change begins somewhere. Sometimes it’s triggered by something as simple as a Tibetan quote and one too many tacos.

    • Thanksgiving 2020

      This morning would normally be abuzz with Thanksgiving runners scrambling out the door to run the Feaster Five in Andover, Massachusetts. They have a virtual race this year, I’m told. I’m not the runner in the household. Normally I’d wish the runners good luck and focus on other things. For I have other obligations on this day.

      I am the designated turkey escort: I escort it from the refrigerator to the sink to the counter to the oven to the table. It’s fair to say I get to know the turkey more than the turkey gets to know me. Cooking turkey is relatively easy compared to other meals, but the timing matters a lot. And so does the preparation. And so my morning is spent honoring the poultry despite the indignities I put it through.

      This year features a sharply smaller group, yet a turkey similar in size to other Thanksgivings. It seems you can’t ask the turkey to shed the pounds after they spent all year bulking up, and so there was a serious shortage of smaller turkeys available for the suddenly smaller gatherings. I hope the really big ones find a good home with those in need.

      Often this year I’ve wondered at the world we live in, and why the dynamics of human relationships seem to divide on what media source you consume. Politics, belief in mask-wearing, vast conspiracy talk… At times this year I’ve walked away from it, dove deep into the middle of it, and tried to mediate it. And all of that has reinforced for me that you can’t live happily in a pile of “it”.

      The beauty of a smaller gathering is we can ignore all that and focus on what matters. We’re all just a little bit world-weary and shell-shocked from absorbing what was lost this year and on edge about what might still come to pass. And yet we still have so much to be thankful for. The world wallows in self-pity, but it turns on hope and love and generosity. And so we celebrate our short time together on this earth and count the blessings we’ve had in a most challenging year.

      Happy Thanksgiving.

    • A Perfect Cup of Coffee

      I’m deep into a phase of life where I invest time in the ritual of making excellent coffee. That doesn’t mean investing in expensive coffee making equipment. No, that would be absurd and counter to what a ritual should be. You should be able to make a great coffee anywhere you can boil water – camping, on a boat, in a hotel room, in your office (remember those?), on the side if the road or maybe even at home. And I’ve found the trio of products that make the ritual of making java easy, and dare I say, a meditative experience.

      Readers of this blog know of my affinity for AeroPress. The AeroPress has raised the standard of what great coffee can be. After years of dealing with frustrating French presses, drip coffee makers and slow-as-molasses single serving drip rigs, the AeroPress took the best features of each and rolled them into a highly functional, highly efficient coffee press. Fun fact: the inventor of the AeroPress also invented the Aerobie frisbee. You can see it referenced in the design of the AeroPress.

      I’ve raved about the AeroPress since I started using it.. What makes the experience a ritual is the grinding of the beans while you wait for the water to boil. I use a compact ceramic burr hand grinder made by Hario to do the job. I’ve had this device for a few years, but it was only when I started using the AeroPress that I found it made sense. Since the hand grinder takes one or two scoops of coffee at a time, it pairs well with the AeroPress. Combined with an electric kettle to boil water and you’ve got all the ingredients for a perfect cup of coffee. The water boils in roughly the time it takes to scoop your favorite coffee beans into the grinder, hand grind the beans and set up the AeroPress. There’s no rushing, no loud electric grinder waking up the neighborhood, and simple cleanup afterwards. It’s perfect.

      If it seems I’ve carried on a bit too long about making a cup of coffee in a world of chaos and pandemics and injustice, well, it’s because I have. All that stuff will still be there in your face when you walk out the door or turn on the news (please: don’t), but this perfect ritual of coffee-making zen quiets the mind for a few minutes. And that’s a lovely way to start or re-set your day.

      Okay, who’s ready for another cup?

    • Grilling Pizza

      One silver lining of quarantining is that my cooking game is getting more diverse and adventurous.  More Indian food, more vegetarian options, and now, … grilling pizza.  I know: grilling a pizza isn’t exactly adventurous, people have been doing it forever!  But in this house, homemade pizza was always slipped gently into the oven.  When you spent time and effort making something as lovely as a pizza, why risk it on the variability of a charcoal grill?

      Flavor of course.  Flavor is the reason you grill anything on a charcoal grill.  Not a propane grill – that’s just an outdoor extension of the stove.  Charcoal grilling on a ceramic grill that heats up beyond oven temperatures when closed and the coals are bright orange and alive.  That’s ancient cooking right there –  none of this propane-fueled regulated blandness, thank you.  And that’s what I brought my homemade pizzas out to.  That’s right: pizzas.  Plural.  If you’re going to use charcoal, make the most of the resource.

      The first attempt was a traditional cheese pizza with dough spread thinly across a large, perforated pan that I’ve had since college.  This baby has seen everything in it’s time…  everything but a charcoal grill anyway.  Simple and classic cheese pizza recipe, thin crust, thin layer of sauce, generous layer of cheese, done.  My concern with this first pizza was the grill temperature.  I waited until it dropped below 500 degrees Fahrenheit before putting the pizza on the grill, and watched it carefully to make sure it didn’t just erupt into flames.  Using a grill spatula, I’d gently lift up an edge, inspect and spin it and try again.  Can’t be too careful with that first pizza.  And it turned out to be an excellent first attempt.  Congrats!  We won’t be ordering pizza to replace a burnt offering!

      The second pizza was slightly more daring: A thicker crust on a stone instead of a perforated pan.  This one had thinly sliced green peppers and chicken sausage spread on top.  And generally the results were pretty good.  Thicker crust on a stone meant risking an uneven, doughy crust in some places.  That proved to be the case in one particularly thick spot.  If it were a restaurant I might have sent it back, but in my backyard it was close enough.  Two large pizzas and leftovers for lunch.  And no sacrificial lambs.  Not a bad first effort!

      2020, for all the suffering and frustration, has offered opportunities to see the world in a different way.  Maybe grilling a pizza isn’t exactly tackling social justice, but it’s a step away from the norm.  And now I’m thinking about what else I can grill.  So grilling pizza became one very small measure of audacity that worked out.  I might not ever have tried it in a normal year when getting dinner done after a long day away from home was a task.  But 2020 replaced what is fast and easy? with what is going to be really interesting to try?  And that’s not such a bad thing at all. A moment of fun experimentation with relatively low stakes.  We can all use more fun this year.  

    • Dining at the Complimentary Buffet

      One of the curiosities of travel is the complimentary buffet at the hotel.  If I have a travel rule, it’s to stay in places that offer at minimum a decent breakfast.  This is becoming increasingly common in most mid-priced hotel chains, probably because people like me turn our nose up at continental breakfasts of toast and mini muffins in favor of hot breakfast options.  Lump the $5 you lay out to feed me into my hotel bill, but don’t expect me to dance in the lobby for white bread and grape jelly. Microwave eggs? That’s not hot breakfast where I come from.

      But I can look the other way on a few things with breakfast. Robust coffee cures a lot of affronts to the senses. Dinner is a different animal.  Candidly I try to go out for dinner whenever I travel, but sometimes you’re stuck at the hotel making the most of what they offer you.  A full kitchen in these circumstances is highly desirable, but for value there’s something to be said for the complimentary dinner buffet too.  Some days it’s not bad at all, with Italian or Szechuan food that seems anything but “free”, it’s actually “good”! But for every delightful international spin at the buffet table, you’re subjected to the uninspired cheapest option they can serve you that they can get away with. Like last night’s lukewarm ham and bean soup and wilted salad. After experiencing that combo I promptly walked down the street for a fast food chain’s chicken sandwich. It takes a lot for me to make that kind of leap.

      I found myself in this fine dining hotel for two nights in a row, and tonight featured two kinds of pasta and a salad bar. It wasn’t all that bad, with the Alfredo option full of fresh (to me) vegetables and a light cheese sauce that didn’t overpower the dish. Two nights, same kitchen, two very different experiences. Hit or miss, to be sure, but what do you want for nothing? I don’t make a habit of grazing at the complimentary buffet, but now and then you hit it just right.

    • Playing Nice With the Vital Organs

      You are what you eat.  Simple, right?  It is until you see the assortment of treats laid out during the holidays.  Or the rows of donuts calling your name when you buy a coffee.  Saying no to empty calories is challenging, saying yes to healthy calories shouldn’t be.  I think the easiest way to remove empty calories from the diet is to remove the temptation in the first place.  Saying no at the market makes the rest of the week less torturous at home.

      I’ve mentioned before my concern about brain health, with people in my life struggling with dementia that was hammered home during the holidays.  So doubling down on brain food makes a lot of sense.  But it’s not just for the long term, eating the right foods now also enhances your mood and overall fitness.  I’d call that a triple play worth betting on.

      A search on food that is good for your brain health nets you many results, but the following are common across most lists:

      Broccoli, walnuts. dark chocolate, blueberries, turmeric, pumpkin seeds, avocado, beets, sage, tomato, green tea, eggs, coconut oil

      A similar search on food that enhances your mood offers the following results:

      Salmon, eggs, dark chocolate, almonds, avocados, bananas, lentils, blueberries, green leafy vegetables, coffee, green tea, oysters, quinoa, cottage cheese, broccoli, grapes, bell peppers

      So the takeaway is that I’ve been eating most of these foods already (maybe that’s why I’m usually in a good mood?), but doubling down on the ones that appear on both lists is logical.  But wait!  There’s more!  Another bonus; most of the same foods appear on the list of heart healthy foods too.  Knowing how much Omega-3 and phytonutrients, magnesium, fiber and assorted vitamins to add to your diet is cumbersome for me.  I only have so much room at the mindfulness inn to invite guests like that on a daily basis.  But eating grilled salmon instead of steak?  Easy.  Coffee and dark chocolate?  Are you kidding me?  I think I’ve got that one covered.  Just about the only one that I’m not consuming regularly is turmeric, and that can be solved with adding it to a smoothy or a cup of tea in the morning.

      The flip side is also important.  What will you say no to more often?  And the obvious answers are red meat, fried food, beer, cheese, sugar and bread…  Damn.  Nothing I don’t know already, but a couple of those are regulars on my dietary stage.  Cheese and crackers and a handful of M & M’s have been dancing in my stomach since Halloween.  Which directly correlates to the scale flatlining since I’ve increased my daily exercise.  The accepted trick is to make these things an occasional treat.  Having a cheat day when you can eat all  of the junk you’ve been saying no too, but also some of the delicious foods you love that don’t play nice with the vital organs, is important.  If nothing else it keeps you sane.  And what’s the point of having good brain health if your diet makes you crazy?

    • A Healthy March To 100

      Watching my father and other older people in my life struggle with brain health has been a wake-up call for me.  I’ve been too complacent in what I put in my mouth, and I’ve been adjusting my dietary intake over the last few months as a corrective measure.  There are three things that I’m most concerned about as I get older: Brain health, heart health and avoiding cancer as long as possible on my march to 100.  We can’t control everything, but we can control what we eat and drink.  So with that in mind, there are the foods that most experts agree improve your overall health and resilience, and the foods that are harmful to your health.  It seems simple to adjust the menu accordingly.

      “Good” foods include fatty cold water fish like salmon, blue fish and sardines, blueberries, green leafy vegetables like kale and spinach, extra virgin olive oil, avocados, eggs, seeds and nuts and dark chocolate(!).  Wash it all down with lots of water, coffee and tea and some red wine in moderation.  Hey!  This is pretty much my diet already!  Easy, right?

      “Bad” foods include french fries, hot dogs and hamburgers, donuts, cheese, refined carbs like white rice and foods associated with high mercury like tuna.  Wash this toxic mix down with soft drinks (either regular or diet) and alcohol and you’re asking for trouble…..   I have work to do on this one. I dropped all sugar drinks and largely avoid artificial sweeteners, but tuna, bacon, burgers and cheese are tough subtractions. Making them a rare treat instead of a regular part of the menu is a good step forward.

      The x factor is exercise and sleep.  I used to pride myself on working on five hours of sleep.  No longer.  I sleep until I wake up, and I’m not shy about going to bed earlier than everyone else in the house.  I like getting up early, I just need to go to bed earlier to make up for it.  Exercise is the one that misses the mark too often for me, and it’s the one I’m focused on most now.  Walk, row, hike, bike and swim.  Those are my favorite exercises, and they all lend themselves to better health.  But listening to a Tim Ferriss podcast with Peter Attia woke me up.  Attia talked about the “Centennial Olympics”, which for him means being healthy enough to lift a great-grandchild or get up off the floor by yourself when you’ve been playing with them.  Dial that back factoring in the decline in strength and muscle mass that comes naturally with aging, and he’s figured out the amount he has to do now as a late 40’s active adult to build the endurance necessary to get there.  Interesting…  As someone who casually states that I’ll live to be 100 as a target number (knowing fate may intervene), wouldn’t it be good for me to get there healthy in mind and body?  What’s the point of living to 100 if you don’t really live when you get there?

      Nothing keeps the mind sharp like daily work, and I’m pushing myself with more diverse reading, travel, writing more, playing chess, picking back up on French and learning other new skills. Writing daily established the habit, and refined the skill. Reading opens my mind to new ideas from the greatest minds in history. Travel offers new perspective on living. And the rest just keeps the mind challenged in different ways. If nothing else I have more to talk about at parties.

      So I’m exercising the mind, modifying the diet, drinking more water, getting more sleep and prioritizing daily exercise. Will it get me to 100 healthy and sharp? Only time will tell, but it’s a better way to live anyway, and who doesn’t want to be more vibrant, engaged and active now, the only time guaranteed to us?

      Slàinte Mhath!

    • The Joyful Pursuit of Fish and Chips

      How did I get on this track? Surely I’d have been better off looking for the best kale salad? But I’m in search of the best fried food. I know where it started. I blame Halifax. I’ve had exceptional fish & chips, and I keep chasing it in restaurants around the northern Atlantic Ocean trying to find the best in an evasive, sometimes frustrating mission.

      The very best I’ve ever had was a lunch special at The Five Fishermen Restaurant in Halifax. It was super fresh with a crisp, light batter and chips seasoned just right, all presented beautifully on a modest plating. It was an epiphany, and I haven’t had a better one yet in Canada, New England, New York, London or Scotland. Are there equal or better fish & chips in those places? Probably, but I haven’t found it yet.

      Now to be fair, The Five Fisherman is a fine dining experience with a menu to be savored, and I was the right audience for that dish. Pubs and most restaurants that serve fish & chips aren’t focused on the delivery of a world class dish, they’re simply feeding the masses. So I don’t bash the places that don’t do it well, I just don’t mention them at all. I’ve had truly awful fish and chips only once, in the shadow of the London Eye, at a tourist trap. Soggy, greasy and full of bones. I had one bit and threw away the rest. Shameful waste of food, and a fish that died in vain. I had no business ordering anything in that place so the fault lies squarely with me.

      But as you might expect, that was the exception in London. The city has some excellent fish & chips places in every corner. Pub food bliss with large servings of fish overflowing the dish, mounted on a healthy pile of chips (“next to” is the preferred serving, thank you). The only thing stopping me from ordering it everywhere was a natural desire to eat a bit of everything, but I give a respectful nod to the UK for the consistently great fish & chips. Shame my last experience having it there before leaving was that tourist trap place. Circumstances being what they were it was what it was…

      As I’ve hinted, the best fish & chips offers fresh, flaky white fish (Cod, please) in a light, crispy batter, served with a reasonable pile of crisp fried potatoes sliced just right. A side of fresh coleslaw is welcome. Tartar sauce, lemon and ketchup should be strictly optional, not required to get through your meal. When I see a piece of fish presented with a slice of lemon already sitting on the fish I think “not fresh fish”, and when the fish is thrown on top of the chips I think, “soggy chips”. Yes, it’s a basic, working-class dish, but presentation still matters.

      I’ve written close to 500 words on the modest topic of fish & chips. Candidly, I could go on much longer on the topic. Ultimately, my search continues for a better fish & chips dish. Like any experience, once you’ve had something truly exceptional most things afterwards won’t measure up. But there’s joy in the pursuit.

    • The Blackfriar

      The people flood the sidewalks, drinking pints of ale, talking and laughing in clusters. Inside, the bar is jammed as well, but it’s mostly people having drinks on a Friday night. This is London, after all, and they know how to properly end a work week. But the tables are largely open at 7 PM; our timing was good. They fill soon after.

      It was a good time to take a break. Five miles of cobblestones and stairs weren’t kind to the seniors in our group, and the last mile across the Millennium Bridge to The Blackfriar was especially challenging. Travel let’s you explore the world and your limitations all at once. When you travel alone that’s the story. When you travel with others your story changes with the dynamics of the group. And you either roll with it or you chafe.

      The Blackfriar describes itself as a “traditional pub with Henry Poole’s Art Nouveau reliefs reflecting the friary that once stood there.” Good fish & chips and meat pies, especially after miles of walking. Those reliefs are fascinating to look at, especially with pint of ale or a glass or two of their excellent gin and tonic selection. I could have stayed all night.